You are now one workout away from completing the 2016 CrossFit Games Open! Congrats on getting this far. 16.4 was a challenging workout. Cheers to all of our athletes who completed 16.4.

A big congratulations goes out to all the athletes who ran in the NYC Half Marathon this weekend and to those who competed at the Whippany powerlifting meet in New Jersey on Sunday. Three of our athletes qualified for raw nationals in Atlanta! What a well-rounded group of athletes we have! Well done.

We are fully expecting to hit the legs hard in 16.5 so our training this week is front loaded with leg work with a slight taper off as we approach the end of the week.

So, who is ready for some post-open strength work and some extra muscle?! A new strength cycle begins after the Open. Get your popcorn ready! But not if you are on RP. Get your casein ready. (And measure it properly…)

If you’ve yet to sign up for “Flex in the City” on April 17th and would still like to be on a team, please contact a coach as soon as possible.

Quote of the Week: “Discipline is the bridge between goals and accomplishment.”

Score in this workout is total AMRAP reps. Scale the run so that you get at least one rep/foot in every single round.

Thursday

RP Nutrition Template = Light

(CrossFit Games Open Workout 5 Announcement at 8pm Tonight! Come to the gym to watch the announcement)

Partner Up!

As a team complete3,000 meter row100 plate ground to overhead100 burpeesWhile partner A rows, partner B can start chipping away at the plate ground to overhead and burpees. Both partners are always working at the same time. Switch as needed. Do the ground to overhead and burpees in any order you wish.

Level A: 45/25Level B: 25/15Lite: 10

Friday

RP Nutrition Template = Non-weight training day for BRCF or light if doing the Open WOD

BRCF, treat this as an active recovery day. Game plan for the released Open WOD. Avoid heavy strength sessions today.